Brandon Chapin

CrossFit Reaction – Comp Team

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Skill

Metcon (No Measure)

EMOM 12

1: 6 Strict Ring Dip

2: 30s Handstand hold

3: Max L-sit

Weightlifting

Deadlift (4-4-4-1-1-1-1)

3×4 @ 80%

[email protected] 85%

1×1 @ 88%

2×1 @ 90%

Conditioning

Metcon (2 Rounds for time)

Row Conditioning

10x 500m Repeats

REST= 1 Minute

Score is your lowest and highest time. Try to stay sub 1:45 (Men) sub 2:00 (Women)

Brandon Chapin

CrossFit Reaction – CrossFit

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Push Jerk (3-3-3-2-2-1-1-1)

Build to 3 heavy singles. Sub split jerk if you’d like

Metcon (Weight)

EMOM x 5:

3 Overhead Squat/ Front Squat
Climb in weight

Metcon (Time)

21-15-9

Overhead Squat/ Front squat

C2B/ Pull Ups

Compete: 135/95+ C2B

Train = 115/75

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Snatch (3-3-3-2-2-1-1-1)

Build to heavy single

Snatch Pull (3-3-3-3)

All @ 105%

Conditioning

Metcon (Time)

27-21-15-9

OHS

C2B

R1: 95/65

R2: 115/75

R3: 135/95

R4: 155/115

**REST 1 min after each round.

Skill

Metcon (No Measure)

EMOM 10

5 Strict HSPU

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Front Squat (7-7-5-5-3-3)

2×7 67%

2×5 77%

2×3 87%

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Metcon (AMRAP – Rounds and Reps)

**If NOT doing 15.3 WOD**

AMRAP 14

10 Burpee Pull Ups

30 Wall Balls (20/14)

100 DU’s/ 90s Jump Rope

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Front Squat (7-5-3-7-5-3)

2 Rounds:

7 @ 67%

[email protected] 77%

3 @ 87%

Split Jerk Press (3-3-3-3)

Overhead press in Split jerk position.
3 each leg

Skill

Metcon (AMRAP – Reps)

EMOM 12

1: 30 UB DU’s

2: 15 GHD Sit ups

3: 2 Strict MU

4: Rest

Conditioning

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Rounds and Reps)

23 Min AMRAP

23 Box Jump

23 Burpee

23 Thrusters (bar only)

23 Sit ups

23 KBS (Green/yellow)

Brandon Chapin

CrossFit Reaction – CrossFit

Practice Winter WOD events OR complete class WOD.

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Metcon (AMRAP – Reps)

In teams of 3, complete 5 Rounds for reps:

Person 1: 400m Run

Person 2: 60s Plank Hold

Person 3: 40 Air Squats + Max Reps Wall Balls in remaining time

**Person 3 is working until Person 1 finishes run. Score is total number of wall balls for the team. Rotate stations once runner returns.
33 Minute Time cap.

Brandon Chapin

CrossFit Reaction – CrossFit

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Squat Clean and Jerk (4-3-3-2-2-1-1)

20 Mins to build to a heavy

Metcon (Time)

3 Rounds for Time

“Compete”

10 Front Squats (185/125)

20 C2B Pullups

30 Pushups

“Train”

10 Front Squats (145/105)

20 Pull Ups

30 Push Ups

“Live”

10 Front Squats (115/75)

20 Ring Rows

30 Push Ups

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Squat Clean and Jerk (3-3-2-2-1-1-1)

Skill

Metcon (No Measure)

2 Sets of 15 UB HSPU

Conditioning

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

6 Front Squat (185/125)

15/12 Cal Row

9 HSPU

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Back Squat (7-5-3-7-5-3)

2 Rounds:

7 @ 60%

[email protected] 70%

3 @ 80%

Accessory Work

Metcon (No Measure)

3 Sets:

12 Ab Wheel

12 Bulgarian Split Squat (6ea.)

12 Strict Press- use KB or DB

Conditioning

Metcon (No Measure)

Go for a 20 Min run